16:8 Intermittent Fasting vs Treadmill Walking

When it comes to faster weight loss, two methods stand out: walking on a treadmill and 16:8 intermittent fasting. Both are effective, yielding results. Even after fasting for a whole day or following treadmill exercise, if you are not seeing any changes in your body weight, you need a proper guide to keep your fasting, break free, and treadmill workouts that make you feel the difference in your before-and-after weight-loss journey.

Treadmill vs Intermittent Fasting: Key Comparison

Walking on a Treadmill for Weight Loss

Walking on a treadmill is the easiest and most popular way to achieve faster weight loss. The treadmill used for home workouts is known for its durable motor, maximum user weight capacity, and preset workout programs ideal for beginners to fitness enthusiasts, but the best part is the treadmill's incline feature and speed level adjustments that match your pace and fitness goals.

Best Strategy:

The 12-3-30 treadmill workout is trending among fitness users. To do this fat-burning exercise correctly, set the treadmill to a 12% incline, walk at 3 miles per hour, and continue for 30 minutes.

·         Start walking on a flat surface.

·         Walk at 3–4 km/h for 2–3 minutes.

·         Then set your treadmill at a 12% incline.

·         At 3mph speed (4.8 km/h)

·         And walk for 30 minutes.

·         Reduce the incline to 0 level.

·         Walk at 3–4 km/h for 3–5 minutes.

·         Gradually slow down to 2–3 km/h for the last 2 minutes.

Calories Burned:

By following this exercise routine consistently, your body will start to burn stored fat, and you will gradually feel lighter while maintaining sufficient muscle stamina.

The exploratory study on the treadmill 12-3-30 workout and the self-paced running method found that an incline treadmill workout is effective, as intense running can burn 300-400 calories per session.

Benefits:

·         Burns calories instantly

·         Strengthens leg muscles

·         Improves heart health

·         Targets glutes, thighs, calves, and hamstrings

·         Time-efficient delivers visible results.

·         Convenient Home Workout

·         Improves consistent workout habit building

16:8 Intermittent Fasting Reducing Overall Calorie Intake

Intermittent fasting involves voluntary fasting at various times between meals, such as alternate-day or periodic fasting, allowing control over the calories consumed and burned in a day. The 16:8 fasting is a specific type of intermittent fasting that involves fasting for 16 hours and eating within an 8-hour window. Scheduling proper meal times and then fasting for hours keeps burning calories during the non-eating time and helps maintain your weight.

Best Strategy:

The 16:8 fasting does not increase your cravings because you can align your fasting hours with your sleep hours, making it comfortable and sustainable.

·         Eat between 12 PM and 8 PM

·         Fast from 8 PM to 12 PM the next day (this includes your sleep time)

·         Start your meal from 12 PM.

·         A meal should include protein, fibre, and carbs (Egg/ Chicken, vegetable, Rice/Chapatti)

·         Break at 4:00 PM, include protein (Fruits, Nuts, and healthy liquids)

·         Dinner before 8 PM includes protein, fibre, and carbs (Egg/ Chicken, vegetable, Rice/Chapatti)

·         The best part is that alternative meals based on the Indian lifestyle, dosa, idlis, and sambar with rich fibres and protein, are ideal meals for everyday intake.

·         Start your fasting from 8 PM to 12 PM.

Calories Burned:

Unlike workouts (such as treadmill running), fasting doesn't actively burn many calories.

Instead, it changes how your body uses energy.

A comparative study of 16:8 and 14:10 fasting shows that fasting helps with weight loss; 16:8 fasting works better, helping you lose more weight, improving blood sugar, and boosting heart health compared to a normal diet. It makes the body switch from burning glucose to burning stored fat, burning 300 to 500 fewer calories per day than burning a specific amount of calories directly, but ensuring consistent results and weight management.

Benefits:

·         Lesser cravings for fast food.

·         Body feels lighter and more active.

·         Burns stored fat while fasting.

·         Noticeable results when done consistently.

·         Best fasting schedule for Indians.

·         Fasting controls blood sugar, cholesterol, insulin, and blood pressure.

·         Reduces inflammation (weight gain) in the body.

Which is the best method for healthier weight loss?

Treadmill walking gives you active physical exercise when you choose fat-burning for instant weight-loss results. The 16:8 fasting is better than exercising when you don’t eat for 16 hours. Your body runs out of glucose, so it gradually draws on stored food for quick energy, improving digestion.

Treadmill Walking (Active Fat Burn): Helps burn calories directly, leading to faster, more immediate weight-loss results.

16:8 Intermittent Fasting (Stored Fat Use): Promotes gradual fat loss by using stored energy during fasting and improving metabolism.

Important points to be noted for weight loss

It is necessary to take 2 days off as a recovery period after a week of treadmill exercise.

During intermittent fasting, active exercise is required to build stamina.

Having 1.5 to 2 liters of water helps hydrate the body.

6 to 7 hours of sleep improves your health and proper digestion.

Avoid taking too much sugar and junk food.

It is better to add liquid foods during fasting rather than completely breaking it.

Reviewed by

Dr. Noorul Amin Shahid, MBBS, MD (PMR), PGDip Sports & Exercise Medicine (UK)

Consultant – Physical Medicine & Rehabilitation (PMR) & Sports Medicine

Orthopedic & Musculoskeletal Pain Rehabilitation Specialist.

Consultant & Medical Director – The Ultimate Rehab Clinic, Coimbatore.

FAQs

Which helps faster weight loss: treadmill walking or 16:8 intermittent fasting?

Treadmill walking burns calories directly and gives faster short-term results. At the same time, 16:8 fasting supports gradual fat loss by reducing calorie intake. Combining both works best.

Is treadmill walking better than intermittent fasting for fat loss?

Treadmill walking is better for immediate calorie burn. Still, intermittent fasting helps control overall calorie intake, making both effective in different ways.

How many calories does treadmill walking burn in 30 minutes?

Brisk treadmill walking can burn around 150–400 calories in 30 minutes, depending on speed, incline, and body weight.

How much weight can you lose with 16:8 fasting?

You can typically lose 2–4 kg per month, depending on diet, activity level, and consistency.

How long does it take to see weight loss results?

Most people start seeing noticeable results within 2–4 weeks with consistent effort.